Dirty Dozen vs. The Clean 15

I always encourage to eat a variety of at least 5 servings of fruits and vegetables daily, preferably organic, but don't snub them if organic is not an option.
However, pesticides are a factor to take into consideration. They have been linked to toxicity of the brain and nervous system, cancers, hormone disruption, and irritation of the skin, eyes, and lungs. Children and pregnant women are especially vulnerable to these health concerns. The toxic health affects are cumulative, so they will not be noticed after eating salad for a week, but more likely after several years.
Organic is not always available to everyone or in the budget. EWG created a clean 15 (least contaminated by pesticides) and a dirty dozen list (most contaminated produce) and they claim that by choosing (at least) 5 servings of fruits and veggies from the clean list rather than the dirty, you could be lowering your daily pesticide intake by 92%

 

Dirty Dozen:

-Apples

-Celery

-Cherries

-Tomatoes

-Cucumbers

-Grapes

-Hot Peppers

-Nectarines

-Peaches

-Potatoes

-Spinach

-Strawberries

-Sweet bell peppers

 

Clean 15:

-Asparagus

-Avocado

-Cabbage

-Cantaloupe

-Corn

-Eggplant

-Grapefruit

-Kiwi

-Mangos

-Mushrooms

-Onions

-Papaya

-Pineapples

-Sweet peas

-Sweet potato

 

Tips:

-Always wash non-organic produce with warm water and vinegar or a natural pesticide remover. This will not reduce the already absorbed pesticides, but will remove surface residues.

-Buy local. Many farmers don't have the official organic label because it is an expensive certification. You can speak with them about their farming practices and generally the produce is fresher and therefor tastier and higher in nutrients. Bonus points, you will be contributing to your local economy and reducing your carbon foot print!

 

 

Power antioxidant smoothie

Smoothies are my favorite breaky. The different flavors you can make are endless, it's easy to throw in all the nutrients your body loves, and they are great for on the go. I pour my smoothie in to a to go coffee cup and drink it on my way to work those mornings I'm rushed to get out the door. 

This smoothie is loaded with antioxidants. I've added a handful of blueberries, half of a banana, scoop of hemp protein, and a teaspoon of each acai berry power, beet root powder and goji berries, then topped up with unsweetened almond milk. Expect lots of more smoothie ideas in future posts :)

Hi, I'm Niki!

 

Hi, I'm Niki! I am a Certified Holistic Nutritionist and currently working towards my Nutritional Consultant designation.
I grew up on Vancouver Island and lived there until I moved to Edmonton just a couple years ago, which is where I now reside. My favorite place to be will always be by the ocean. Some of my interests include running, hiking, yoga, cooking, going to live concerts, wine, nature, and doing my part to make the world a better place. My favorite foods are salmon, watermelon, and coconut.. but not all at the same time!
I have always had an interest in healthy eating and healthy living which has led me a long way to truly understanding the importance of nutrition along with physical health and psychological balance. I decided last year that I wanted to make this passion of mine in to my career and am now in the works of becoming a Registered Nutritional Consultant Practitioner. I am here share with you healthy recipes and what I have learned to help inspire you to make healthy choices everyday that are both sustainable and enjoyable :)